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Bandit CrossFit WOD–Thursday, January 21, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

20 Shoulder Taps

10 Pullups

10 Burpees

10 Dips

10 GHD Situps

20 Walking Lunges

400 meter run

The run is worth 1 point. So, total reps for one round is 81.

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